Before beginning this training session, be sure to be healthy and to have the habit of exercising 3 or 4 times a week.

Before and after training, it is important to warm up and stretch adequately. You can refer to the article about Warm-up and cooling down to learn how you must perform the adequate warm-up.

Remember that before starting training should warm up and stretch to avoid injury.

For rookie runners: (Begin training about 7 weeks before the race). This is for people who make exercise but not necessarily have competed before in a 10km race.